My Spicy Brain: My Anxiety Toolkit
Over time, I’ve learned to recognize when anxiety is about to show up. For me, it often starts with physical signals — tightness in my chest, shortness of breath, or just that buzzing under my skin that tells me something is off. At that moment, I know I have two choices: either let it pass on its own or actively reach for something that helps me get grounded.
That’s where my tool kit comes in. These are the things I keep close, whether at home, in my bag, or even on my desk. Not every tool works every time, but knowing I have them gives me a sense of control — and that in itself is calming.
Heads up: Some links here are affiliate links, which just means if you grab something I recommend, I might get a small thank-you at no extra cost to you. Keeps the coffee warm and the blog running! ☕✨
1. Personal Fan
Sometimes anxiety feels like my whole body overheats. A small portable fan helps me cool down quickly and reminds me to slow my breathing. I use this all the time, it comes with me on vacation. For example, I’ve used this when I was anxious on a boat ride in Ecuador, there wasn’t any airflow and that made my anxiety and nauseousness even more severe. I was hunkered in my seat, with the fan directly on my face for the 2 hrs until the battery died. 👉 https://amzn.to/4gmcCNL
2. Weighted Blanket (or Lap Pad)
When my nervous system is buzzing, the gentle pressure of a weighted blanket feels like a full-body hug. I also keep a smaller lap pad for workdays. I love this when you need what feels like a hug. When I am in a moment and not needing to be cold, I will put this blanket on me and just concentrate on the weight in that moment. It does wonders. 👉 https://amzn.to/3HVQIUX
3. Fidget Tools
Fidget rings, cubes, or even silly putty. Having something to keep my hands busy lets my brain release some of its anxious energy. I use this in the office quite a bit. If I am feeling anxious or need to focus, I will start playing with the spinner. This one has little poppers which is a nice change from just the traditional spinning. 👉 https://amzn.to/4nuqAPZ
4. Essential Oils & Pillow Spray
Lavender or chamomile oils in a diffuser, or a lavender pillow spray before bed, help me soften the edges of stress and prepare for rest. I use essential oils for various things, I put scented cotton balls in my vacuum to have it smell fresher, I use them in my diffuser and also bring the peppermint to work to smell when I am feeling anxious or nauseous. I put a couple of drops of the peppermint on a napkin in a cup and will take a whiff as needed. I also like putting a little dab on the back of my neck if I am feeling warm. This helps cool me and doesn’t look as obvious as using a personal fan. 👉 https://amzn.to/4giQpA6
5. Cooling Tools
Ice rollers, cooling towels, or just a chilled water bottle against my wrists. That shock of cold reminds me I’m here, in my body, and safe. Ice rollers are great for helping with all sorts of things, I use it in the morning if I am feeling puffy, if I have had any laser work done, it is nice to have this to ease the heat on my face, and this is great when I am feeling anxious as the cold immediately brings me back into the present! 👉 Ice roller: https://amzn.to/4gyF5zZ
6. Tea Rituals
Chamomile or lemon balm tea isn’t magic, but the act of making tea—waiting, sipping slowly—builds a small calming ritual. I love a good tea, especially the calming ones. I like the traditional chamomile but will also do some chocolate mushroom hot cocoa. Not only is it a nice treat, but it is also calming. 👉 https://amzn.to/3VizzI6
7. Noise-Canceling Headphones
Sometimes anxiety spikes from too much noise. Noise-canceling headphones help me create a quiet space, even in the middle of chaos. What can you say about this, not only do you get to listen to your own music, and block out the noise around you, you also get to have the weight on your ears, and it also creates for me a sense of security. I have 3 pairs because I need one pair for when I walk the dogs, one for my travels and another in the office. 👉 https://amzn.to/47HVBLQ
8. Grounding Jewelry
Spinner rings or bracelets with textures are subtle, but they give me something tactile to focus on when my mind starts racing. When I was in Florida, visiting a friend, we stopped by this boutique and I found this ring with little spinners. At the time, I really just liked the ring, but boy, does it come in handy if you need to keep your mind on something. I can spin the little bands around. This one isn’t exactly the same as the one I have, but very similar. 👉 https://amzn.to/46mQiPo
9. Journals
Whether it’s a brain dump, a gratitude list, or just scribbles, writing helps me get out of my head. Sometimes I look back, sometimes I don’t—it’s more about the release. I don’t technically journal, unless you call random short notes, post its – my blog is the closest thing to journaling. I do use various notebooks, a recording app on my phone for when I don’t have a notebook handy and need to keep track of ideas.
10. Apps That Help
Calm, Headspace, or Insight Timer for meditation and sleep. Breathwork is another great one for guiding breathing exercises in the moment. This one is great, you can use the free version with less features or purchase the subscription. The Calm app is a meditation and mindfulness tool designed to help users with stress, anxiety, and sleep. Its core features include a large library of guided meditations, celebrity-narrated "Sleep Stories" to help you fall asleep, and a variety of relaxing music and soundscapes. The app also offers breathing exercises, mindful movement sessions, and masterclasses from experts. While the app is free to download, most of its content requires a premium subscription, but it's widely used for its effectiveness in promoting relaxation and building a consistent mindfulness practice. 👉 Calm App
